Nutritarian Mashed Potatoes

I’m closing in on my fourth year as a nutritarian and I never thought to make mashed potatoes?

Well, I can promise you it was worth the wait! These nutritarian mashed potatoes are legit. All the fluffy, creamy, savory goodness coming at you and just in time for the Thanksgiving celebrations to come!

That means vegan, oil-free, plant-based yumminess!

You’ll only need to round up eight simple ingredients to make one seriously epic pot of mashed potatoes! I can’t wait to show you how easy this is…

And what’s the secret, you ask? What’s going to take simple boiled potatoes to nutritarian-creamy-yumminess-land?

So glad you asked! The secret is literally in the sauce. Cauliflower sauce that is! But we’ll get to that in a sec. First things first…

Step one is easy: cut up some russet potatoes (and keep that skin on there–it adds a nice bite) and boil those babies with two to three cloves of garlic. All that garlicky goodness infuses the potatoes with flavor while they cook (and mincing garlic is for the bees).

Mash those tatters up, good. I used a humble kitchen fork–but if you’ve got a potato masher on hand, now’s the time to go to town!

So, here’s that special sauce I was talking about…

One head of boiled cauliflower, nutritional yeast and raw cashews create a holy trinity of creaminess and richness that would rival any milk-butter-sour-cream combo you could dish up!

Just blend it up and stir it into those mashers and you’re ready to go! You’re going to have cauliflower sauce left over, which is absolutely perfect, because you’re going to have to make this mushroom gravy recipe.

As I see it you really have two choices: (1) you can take the time “off” to indulge in standard American holiday meals, or (2) you can dedicate yourself to your nutritarian path and practice the lifestyle by nutrifying the meals you love.

This mashed potato and gravy recipe does just that: it liberates you to enjoy the holidays on your terms, and there’s nothing better to be grateful for this season!

Nutritarian Mashed Potatoes

Vegan, oil-free mashed potatoes recipe that is as creamy, fluffy and delicious as the “real thing.” Nutrify your holiday favorite with this easy recipe!

AuthorKristen Hong

Ingredients

1headcauliflower, mediumchopped

1/2yellow onionlarge-diced

5large Russet potatoeslage-diced, skin-on

2-3clovesgarlic

1cupunsweetened almond milk(non-vanilla flavored)

3/4cupraw cashews

1/2cupnutritional yeast

2tbspliquid aminos or coconut aminos

Instructions

In one pot add the cauliflower and onion and enough water to cover. Bring to a boil and cook until fork-tender.

While cauliflower is cooking, place potatoes and garlic in another pot. Bring to boil and cook until fork-tender.

When cauliflower and onion is finished cooking, drain and let cool for 3 to 5 minutes. Then pour the veggies in a high-speed blender and add the almond milk, cashews, nutritional yeast and liquid aminos.

Once potatoes are fork-tender remove from heat and drain. Mash the potatoes and garlic (I like to leave some texture so I don't mash them down too hard).

Add about 2 cups of the cauliflower cream sauce to the mashed potatoes and stir well to combine. Return the potatoes to low heat to incorporate sauce. Add more sauce as you see fit.

Hi, I’m Kristen! I adopted a nutritarian lifestyle over six years ago and I've been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease!

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I’m just over 3 weeks into eating as close to the nutritarian diet as I can get (still can’t quite handle raw veggies, but I’m working on it) and these mashed potatoes were TO DIE FOR! I was super skeptical, mashed potatoes without dairy or salt sound like the most bland thing on the planet, but these were absolutely incredible. I used them to top off a vegetable and lentil shepherd’s pie with fantastic results. Between this and your baked tofu fingers I’ve been able to resist all urges to break my eating plan, so thank you.

Oh Carrie, I’m so happy to hear that you enjoyed this recipe! What a lovely dinner you made with the lentil loaf and greens!

Oh, so many ways to use it! My favorite is over bean pasta (my favorite is Banza garbanzo bean pasta you can check it out here) and add some water-sauteed mushrooms and spinach–it’s almost like an Alfredo sauce!

You can also add it to red lentils with a little curry powder and veggies for a creamy Indian-style stew! I also use it as cheese substitute on a whole wheat pita pizza!

This recipe (along with many of your others) includes nutritional yeast. Although I understand the benefits of using it, unfortunately I have a sensitivity to yeast. Do you have a suggestion for a good substitute? Dying to try your recipes!!!

I don’t know if any one else notices, but there are some discrepancies between what you described in the post and what the printable recipe says… Just FYI. Also cauliflower in the printable recipe has a typo. Thanks for all your awesome recipes!!! I can’t wait to try this one!

Hi Kristen, I’m new to your site and love all that you provide! Dr. Furhman ETL plan is great…. However I felt overwhelmed as to where to start! Your tips and recipes are awesome! I’m looking forward to a Healthy and Nutritarian 2018!

I will never dread another butter-less, salt-less bowl of cooked veggies again! The Cauliflower Cream Sauce was to die for. Seriously, you need to repurpose the sauce into it’s own blog post and recipe; it can stand alone for sure. THANK YOU for bringing new life to my kitchen.

The mashed potatoes and mushroom gravy were delicious. I did not have any of the cauliflower cream sauce left since the mushroom gravy called for one cup and the potatoes called for 2 cups so it was gone. I served this with a bean burger and asparagus. The gravy was great on the bean burger as well. A true “comfort food” meal and to think, no fats in the potatoes or gravy!! Thank-you for these recipes!
(May I mention that the potato recipe says to put the potatoes and garlic in the pan together but I did not see garlic listed in the ingredients….no biggy, I put some in but thought I would mention.)

Yes, I need to update that error! It’s really just about boiling your potatoes with a few garlic cloves. I like to do 2 to 3 large ones, but its really best to your taste! Then you mash them up right with the potatoes!

Kristin, I had to tell I just made the cauliflower cream sauce, and although I may try it on potatoes, I plan to use it on other veggies and on bean pasta, adding mushrooms, diced roasted red peppers and peas. You had it right on with this one! Thank you! Sue

Kristen,
This Thanksgiving was the best of my life, and you and these potatoes and the mushroom gravy played a major part! I can’t thank you enough for these recipes and this website. It has been a key player in the success of my path to health and wellness being a nutritarian! I discovered Dr Fuhrman about 10 years ago and realized that I needed to find a way to eat this way because my body told me. When I ate nutritarian my body would practically sing! So I knew I needed to eat this way, but the recipes, support, ideas for success were just not available then. I tried but could not sustain eating this way. Your website and batch cooking advice were the key to my success. I have been able to eat this way for several months now and I feel fantastic! I’ve dropped 52 pounds and I can actually see myself living this way forever and finally, FINALLY reaching my perfect weight! I have battled with this for 50 years. THANK YOU IS JUST NOT ENOUGH!!! XOXOXOXO The potatoes are absolutely delicious, love the cauliflower sauce! The mushroom grave is so uniquely flavored, I could put it on many many things, and I will! God bless you and yours…you have provided a miracle for me!

Thank you SO much for this most lovely comment and review on the Nutritarian Mashed Potatoes recipe! Seriously mashed potatoes mean everything to me this time of year–you feel like you’re participating in the holidays but on your own health-promoting terms!

There is nothing that fires me up more (to do more) than hearing how the resources and recipes I’ve made have helped others in their path to health! Thank you for joining the prepping program and I’m just blown away by your tremendous success (52 pounds is just phenomenal)!!

I can’t wait for you to reach your ideal weight and I’ll be cheering you on every step of the way!

Oh. My. Food-wise, this was seriously the best Thanksgiving! Ever. Thanks to your mashed potatoes and gravy, a Nutritarian pecan pie and finally getting my tweaks right on Dr Fuhrmans Mushroom gravy do I could make green bean casserole! Such good food that had no guilt, lots of value and didn’t make me feel sick- even though I totally had seconds (and some thirds)! Thank you!!

I had leftover cauliflower sauce and gravy, so I’m going to try freezing it (for Christmas?) and hope it works! Have you tried before? Can’t imagine it being too awful- maybe a bit watery when thawed? I’ll update!

These mashed potatoes are absolutely delicious! They are every bit as rich and creamy as ones made with tons of butter and milk from the SAD days! The cauliflower cream sauce is nectar from the Gods!!! You have outdone yourself with that recipe! I could grab a spoon and sit down to a bowl of just the sauce! I made the mushroom gravy for a Thanksgiving and my family dove in and devoured it! The leftover cream sauce was super good drizzled over steamed broccoli, green beans and kale. It would be a delicious addition to anthing! Having these recipes in our arsenal is a true game changer! They totally stand up to the salt addicted SAD eater and we all know they are yummy AND nutritious! Thanks so much Kristen!!!

Hi Kristen! I made these for Thanksgiving and they were quite good. I did not make the gravy, so I had a good amount of leftover cauliflower cream. I added a squeeze of lemon, some roasted garlic cloves, black pepper and a little more nooch. I poured it over lentil pasta, sprinkled on some nutritarian part and I am in Alfredo heaven! Thanks so much

Grab my FREE 38-page get-started plan!

Receive "The 7-Day Salad Cleanse" plan for free when you sign up for my weekly email newsletter! I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!